StrongLifts 5x5
Replies
-
I'm sure that most of you get the e-mails updates from SL5X5 but Mehdi posted a nice instructional bench press video from Andy Bolton this morning on proper technique/increasing poundages. Yesterday he had a video on squats from Bolton. Good stuff !
Nice post. Did you see his deadlift video? He's a beast.
Just got it this morning. Will watch it later today. Bolton is a beast.
Started the Wendler 5/3/1 this morning. Think I'm gonna like this making constant progress. So far, so good on the bench (left shoulder). Concentrated on keeping the upper back tensed, butt clenched and elbows tucked. Got 10 reps on my last set of 5.
Have you ever tried the Decline Press? Supposidely it's better for folks with shoulder issues.
Not a fan of the decline. Actually seems to put more stress on my front delt.0 -
First week of Wendler's 5/3/1 is done. Liking this program in that I can see breaking PR's on a regular basis yet not killing myself squatting 3x's a week.0
-
So I started out using dumbells cause I knew 45lbs would be more than I could handle. When I switched to proper SL5x5 I started w/what I had been doing w/dumbells. I'm actually starting to see where I'll have biceps when all this fat is gone, and I actually feel like when I sit I'm sitting on butt muscle (though glute size has never been an issue for me) :bigsmile:
First I shall list my goals, then my stats and a brief overview of what I've been doing.
Goals:
1! get off all forms of Insulin. I'm down to 5 units of long acting a day.
2. Be strong enough to carry my boy and/or have the strength to hold him if we get caught in a flood or something else, or he's just trying to escape. He's 6, super strong, weighs around 60lbs.
3. Be able to catch him if he gets away at least until puberty hits. Then he'll have hormonal assistance.
4. I really want Michelle Obama's arms. Okay I know she needs them and all but...
5. Be capable of doing the crazy back and side bend moves in belly dance that girls half my age even have to give much thought about.
6. I still have hope to be able to do the splits someday.
7. Do dance moves on the balls of my feet for a resonable amt of time (I'll explain that one later)
8. Enjoy sports with my family without getting wiped out including at least 1 length of butterfly stroke in an apt size pool. And possibly try some new ones including kyaking, snow skiing and maybe sailboarding.
9. Reach somewhere around 130 lbs. That was my normal weight as a teen but I had no upper body strength and lots of hip and thigh fat so somewhere in there with muscle instead of fat.
Stats: 5'4"
50yrs old
191 lbs
I have been numb from right hip to little toe since 2002. At the time I could only do 3 BW calf raises on the right to failure but could go 16 reps on the left. Doc didn't find anything wrong. I suspect piriformitis and had made no progress until I got a good PT (physical therapist) who was Pilates centric and they also did some massage and gave me some exercises. which of course I quit in depression when we couldn't afford sessions anymore. I also have ITB syndrome on that leg as well and currently have a problem w/my left psoas that I've just started gentle cardio yesterday. Was going to do some today but a little sore last night so decided I should do complete rest today unless I visit the hottub tonight and I've been icing it.
I don't know if there is any hope for my right leg regaining full strength since it has been so long. But since I've started HIIT over the last cople months, and added SL5x5 over the last month or so, I can do 5x5 reps on my right, barely but I can do it.
current stats:
squat:60
bench: stalled @ 80 3x2 then 2x3 (I think I just got mad, lol)
row: 50
OHP: stalled @ 55 2x5
Dead: 80
Any exercises for psoas, ideas about HITT, swimming etc greatly appricieated. Before I injured my psoas (moving a plate from the bar, rested it on my hip and twisted DOH!) I had decided I needed to HIIT on weight days and do yoga on off days... thoughts. Also should I stick w/no cardio and only 30ish of gentle walking (3mph no hills) on weight days?
thanks for any thoughts you have as well as any ideas on how best to use SL 5x5 for Glucose control, currently I lift in the morning after having half a whey shake and then eat oatmeal plus the other half of the whey to slow down the carb uptake.
Thanks again! NO PINK Dumbells!!! Go Hard or GO HOME!:drinker:0 -
squeezed out 3 sets of 5 on OHP.. yay ramstien for inspiration. Still really hard and it was grinding, but hey, improvment is improvment right?0
-
squeezed out 3 sets of 5 on OHP.. yay ramstien for inspiration. Still really hard and it was grinding, but hey, improvment is improvment right?
How's your form on the BP and OHP? That might be part of the issue and is a common flaw. The pressing movement pattern is similar for both except for the obvious difference in angles. Certain things with the BP in particular are how you are or aren't arching your back, leg positioning, and elbow positioning. You can YouTube plenty of videos on this stuff.0 -
I tend toward Lordosis, and I'm too short to put my feet on the floor for BP so I keep my back flat against the bench with my knees bent and feet flat on the bench. I cranked out 5 sets of 5 today and only the last one wasn't slow, no grinding at all. ;-)
OHP to break next! Oh and the psoas pain seems to pretty much be gone but I'm still going to avoid running stairs for another week but I think I can start yoga on my off days next week.
Squats are still going well, I'd be happier if I had a rack before it starts getting really difficult.0 -
So has anyone here doing SL (or variations) actually gotten a "ripped" look from it? I started a few weeks ago at 10% bf. My main goal is to gain size & strength.
My personal trainer (which I only had for 3 sessions) had me start the equivalent of Wendler's 5/3/1 and basically said if I stick to the 12 week plan I should expect to gain about 10-14 lbs of lean mass and keep the bf to within 10-12%. that seems a little optimistic to me, gains that big I mean, but I'm sticking with it. Since my primary goal is to gain size & strength I've gone to much more of a calorie surplus. I can tell I've gained a couple percents of bf back and am hoping it doesn't continue.
Anyone had this kind of gain in 12 weeks? or any significant gains while keeping bf low? I kinda think since I started already lean that I have to just expect to gain some fat, idk.0 -
So has anyone here doing SL (or variations) actually gotten a "ripped" look from it? I started a few weeks ago at 10% bf. My main goal is to gain size & strength.
My personal trainer (which I only had for 3 sessions) had me start the equivalent of Wendler's 5/3/1 and basically said if I stick to the 12 week plan I should expect to gain about 10-14 lbs of lean mass and keep the bf to within 10-12%. that seems a little optimistic to me, gains that big I mean, but I'm sticking with it. Since my primary goal is to gain size & strength I've gone to much more of a calorie surplus. I can tell I've gained a couple percents of bf back and am hoping it doesn't continue.
Anyone had this kind of gain in 12 weeks? or any significant gains while keeping bf low? I kinda think since I started already lean that I have to just expect to gain some fat, idk.
i'm no expert, but there's no way in hell you're gaining 10-14 lbs of "lean mass" (however you want to define that) in 12 weeks. your trainer is blowing smoke up your *kitten*.0 -
Yeah, that's kinda what I was thinking. Gains like that only happen if you're juiced or a teenage guy. I'm just hoping I can get some decent gains without much more fat.So has anyone here doing SL (or variations) actually gotten a "ripped" look from it? I started a few weeks ago at 10% bf. My main goal is to gain size & strength.
My personal trainer (which I only had for 3 sessions) had me start the equivalent of Wendler's 5/3/1 and basically said if I stick to the 12 week plan I should expect to gain about 10-14 lbs of lean mass and keep the bf to within 10-12%. that seems a little optimistic to me, gains that big I mean, but I'm sticking with it. Since my primary goal is to gain size & strength I've gone to much more of a calorie surplus. I can tell I've gained a couple percents of bf back and am hoping it doesn't continue.
Anyone had this kind of gain in 12 weeks? or any significant gains while keeping bf low? I kinda think since I started already lean that I have to just expect to gain some fat, idk.
i'm no expert, but there's no way in hell you're gaining 10-14 lbs of "lean mass" (however you want to define that) in 12 weeks. your trainer is blowing smoke up your *kitten*.0 -
So has anyone here doing SL (or variations) actually gotten a "ripped" look from it? I started a few weeks ago at 10% bf. My main goal is to gain size & strength.
My personal trainer (which I only had for 3 sessions) had me start the equivalent of Wendler's 5/3/1 and basically said if I stick to the 12 week plan I should expect to gain about 10-14 lbs of lean mass and keep the bf to within 10-12%. that seems a little optimistic to me, gains that big I mean, but I'm sticking with it. Since my primary goal is to gain size & strength I've gone to much more of a calorie surplus. I can tell I've gained a couple percents of bf back and am hoping it doesn't continue.
Anyone had this kind of gain in 12 weeks? or any significant gains while keeping bf low? I kinda think since I started already lean that I have to just expect to gain some fat, idk.
i'm no expert, but there's no way in hell you're gaining 10-14 lbs of "lean mass" (however you want to define that) in 12 weeks. your trainer is blowing smoke up your *kitten*.
^^^
This
You might be able to put 10 - 14 pounds on your main lifts in 12 weeks but not lean body mass.
If you're concerned about calorie surplus and fat gain versus LBM gain I recommeng Googling the Anabolic Diet PDF. Dr. Di'Pasquale lays out a good diet plan for gaining LBM while minimizing fat gain.0 -
So has anyone here doing SL (or variations) actually gotten a "ripped" look from it? I started a few weeks ago at 10% bf. My main goal is to gain size & strength.
My personal trainer (which I only had for 3 sessions) had me start the equivalent of Wendler's 5/3/1 and basically said if I stick to the 12 week plan I should expect to gain about 10-14 lbs of lean mass and keep the bf to within 10-12%. that seems a little optimistic to me, gains that big I mean, but I'm sticking with it. Since my primary goal is to gain size & strength I've gone to much more of a calorie surplus. I can tell I've gained a couple percents of bf back and am hoping it doesn't continue.
Anyone had this kind of gain in 12 weeks? or any significant gains while keeping bf low? I kinda think since I started already lean that I have to just expect to gain some fat, idk.
You could potentially gain 5-8lbs in LBM in 12 weeks, the high end of that is being optimistic, depending on your current strength level, but probably not using 5/3/1. If the program is following the progression schedule of 5/3/1 then you are only making weight increase monthly, which is great for long-term results over a year or so, but not for 12 weeks.
Using SL, you could potentially land somewhere between 5-8lbs depending on your current strength level. If you are already lifting above bodyweight on most of your lifts, then your progression could be slower. The reason is say this is possible on SL and not 5/3/1 is because of the progressive loading; on 5/3/1 it is monthly, whereas on SL it is daily; and the faster you load the faster you’ll gain.
If you want to maximize results in 12 weeks I would go with SL. If you want to stay long-term focused (over a year) go with 5/3/1, this does require an ego check though, because you will naturally want to increase faster. If you want something in between, go with Madcow.0 -
Yeah, I was wondering about this. The load increases seemed way too infrequent for someone who's basically new to heavy lifting. I should be able to increase load at these beginning stages way more than I am. I don't have the personal trainer anymore & have found myself adjusting my routine more toward the traditional SL routine. I think I'll just do it by the book, but start a little higher since I'm a few weeks in.So has anyone here doing SL (or variations) actually gotten a "ripped" look from it? I started a few weeks ago at 10% bf. My main goal is to gain size & strength.
My personal trainer (which I only had for 3 sessions) had me start the equivalent of Wendler's 5/3/1 and basically said if I stick to the 12 week plan I should expect to gain about 10-14 lbs of lean mass and keep the bf to within 10-12%. that seems a little optimistic to me, gains that big I mean, but I'm sticking with it. Since my primary goal is to gain size & strength I've gone to much more of a calorie surplus. I can tell I've gained a couple percents of bf back and am hoping it doesn't continue.
Anyone had this kind of gain in 12 weeks? or any significant gains while keeping bf low? I kinda think since I started already lean that I have to just expect to gain some fat, idk.
You could potentially gain 5-8lbs in LBM in 12 weeks, the high end of that is being optimistic, depending on your current strength level, but probably not using 5/3/1. If the program is following the progression schedule of 5/3/1 then you are only making weight increase monthly, which is great for long-term results over a year or so, but not for 12 weeks.
Using SL, you could potentially land somewhere between 5-8lbs depending on your current strength level. If you are already lifting above bodyweight on most of your lifts, then your progression could be slower. The reason is say this is possible on SL and not 5/3/1 is because of the progressive loading; on 5/3/1 it is monthly, whereas on SL it is daily; and the faster you load the faster you’ll gain.
If you want to maximize results in 12 weeks I would go with SL. If you want to stay long-term focused (over a year) go with 5/3/1, this does require an ego check though, because you will naturally want to increase faster. If you want something in between, go with Madcow.
For my 5 rep sets, I'm currently lifting about my weight for bench & above for squat & deadlift. So I really don't want to back track. Good advice.0 -
Grglandr,
Let me first say that I find your contribution here very valuable and always consider your advice when I look to change/add something to the way I'm working out.
I am wondering @ 51 (close enough to just call myself that age at this point ;-P ) 191 lbs, 5'4" what should my end goals be.
like should I be aiming to bench press 1.5 x body weight? etc.
Current stats are 80 lbs squats, I could probably bump up as I've done these for 3 work outs, but haven't yet partially because I'm using chairs for a squat stand so I want to make certain I have control over the weight. I still feel kind of tenuos on the last set.
BP have not completed a set of 5 yet at 85 lbs.
Rows are at 65
OHP is 60
and deads are at 95.
Sleep has been an issue over the last 2 weeks. I always have issues w/getting enough protien. Biggest goal currently is building lean body mass while dumping da fat. I've also discovered that I really like kayaking so that is also on my plate for goals and I really need OHP to come up so I can help carry the boat (when we get one) and have enough nrg left to enjoy being on the water and putting the boat back. I also really enjoy HIIT be it running up stairs or swimming. (insane I know) and everything else is pretty much flexiblity/stamina related dance stuff. So I'm doing yoga on my "off" days, except for the weekend, which I take completely off except for fun stuff w/the family.
Thx also input from others very much welcomed/appriciated.0 -
I've finished 6 weeks of SL 5x5 and I just wanted to give a little report of my progress. When I first started, I used only the bar on everything except deadlift and now I am up to:
Squat - 130
Bench - 85
OH Press - 85
Barbell Row - 85
Deadlift - 170
I've lost 10.2 lbs overall and my body fat % has gone from 22.28% down to 19.46%.
I've been able to keep up my running base at 15 miles per week while still progressing with the lifts, and my normal running pace has even gotten over 30 seconds per mile faster. I definitely feel more power in my legs when I run now.
I am starting marathon training again this week so SL 5x5 will have to take a back seat until Mid-December. But the program definitely works and I wholeheartedly recommend it to anyone looking to get stronger and faster.0 -
Grglandr,
Let me first say that I find your contribution here very valuable and always consider your advice when I look to change/add something to the way I'm working out.
I am wondering @ 51 (close enough to just call myself that age at this point ;-P ) 191 lbs, 5'4" what should my end goals be.
like should I be aiming to bench press 1.5 x body weight? etc.
Current stats are 80 lbs squats, I could probably bump up as I've done these for 3 work outs, but haven't yet partially because I'm using chairs for a squat stand so I want to make certain I have control over the weight. I still feel kind of tenuos on the last set.
BP have not completed a set of 5 yet at 85 lbs.
Rows are at 65
OHP is 60
and deads are at 95.
Sleep has been an issue over the last 2 weeks. I always have issues w/getting enough protien. Biggest goal currently is building lean body mass while dumping da fat. I've also discovered that I really like kayaking so that is also on my plate for goals and I really need OHP to come up so I can help carry the boat (when we get one) and have enough nrg left to enjoy being on the water and putting the boat back. I also really enjoy HIIT be it running up stairs or swimming. (insane I know) and everything else is pretty much flexiblity/stamina related dance stuff. So I'm doing yoga on my "off" days, except for the weekend, which I take completely off except for fun stuff w/the family.
Thx also input from others very much welcomed/appriciated.
Goals are impotent, but they are also somewhat arbitrary, everyone will be different so I can’t really tell you what your goals “should” be. That being said, there are some guidelines and milestones that you can use to gauge your progress.
Since you are trying to lose overall body weight, aiming for squatting 1.5x your current body weight would be like trying to hit a moving target. I would recommend aiming for squatting your goal body weight first, then decide how you want to keep progressing from there. Same with your other lifts.
Here is a good reference to get an idea of goals for specific lifts. http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm
Your age, while it is a factor, is not as large of a factor as everyone would make you believe. You can still achieve whatever goal you decide to set, but because it becomes more difficult to build lean body mass and recover from intense training as you age, it may just take you longer than a 20 year old. At your age age (I know that sounds bad, but I don’t mean it that way) sleep and your other activities are more of a factor as well. Your sleep is crucial for optimum recovery and taking up too many other activities can also negatively impact your recovery, which will in turn, affect your progress. You just have to priorities your activities and possibly schedule them so that they impact your training and recovery less. I would keep your HIIT to post-SL and then your other stuff on off days.
Hope that helps.0 -
very helpful, thank you!
I wasn't too worried about % of bodyweight as a goal because in theory I should be losing mass as I gain strength, but using goal bw makes sense to me so I'm gonna do it, and check out the link as well. Danke again.0 -
So I started doing traditional SL 5x5 this morning, instead of the 5/3/1 I've been doing the past few weeks. I'm surprised how good of a workout I got by doing 5 sets even though the weight was significantly dropped. I didn't go all the way down to just the bar, but did kinda close to the 50% of 1RM recommended. I think the last few weeks should count for something - I've been working on perfecting my form already and had some good growth. Anxious for the load progression.0
-
So I started doing traditional SL 5x5 this morning, instead of the 5/3/1 I've been doing the past few weeks. I'm surprised how good of a workout I got by doing 5 sets even though the weight was significantly dropped. I didn't go all the way down to just the bar, but did kinda close to the 50% of 1RM recommended. I think the last few weeks should count for something - I've been working on perfecting my form already and had some good growth. Anxious for the load progression.
Groovy. Don't be so anxious you jump the gun too much. It gets heavy quick enough.0 -
At what dead lifting weight did you have to switch to using straps? My last DL workout was 255, and the grip is getting a bit tougher. My best guess is as I approach 300, I will need straps, but I am curious what other's experience has been.0
-
Not sure what's going on w/me. Felt really bad last night massive sinus headache, felt like sinuses solidifying. When I went to sleep I woke up and felt a little better, been really really tired and not getting enough sleep. Sooo I decided that sleep was more important than morning weights and skipped them. Did same exercises w/bands at work. They are pretty stout so prolly like de- loading and then did some HIIT. Still pretty tired but over all feeling better, not sure if I should skip friday too, but I'm considering it.
Feel all kinds of lame for skipping. :'-(0 -
At what dead lifting weight did you have to switch to using straps? My last DL workout was 255, and the grip is getting a bit tougher. My best guess is as I approach 300, I will need straps, but I am curious what other's experience has been.
Never used straps. My 1rm DL is 350lbs. I'm not doing SL 5x5 at the moment but have done 10 reps at 270lbs with no straps. You just have to work on the grip strength. Grasp the bar like you want to kill it!
Irridia: have to listen to your body. If it needs the additional recovery time, then skipping a hard workout could be a good idea. Doing some light stuff for recovery could be just what you need
0 -
At what dead lifting weight did you have to switch to using straps? My last DL workout was 255, and the grip is getting a bit tougher. My best guess is as I approach 300, I will need straps, but I am curious what other's experience has been.
I did 5x5 345 deadlift with switch grip and chalk and I'm sure I'll go a lot higher with it. Go to a sports goods store and get a baseball rosen bag, it works wonders. If you are not are not doing switch grip yet, do that first as that will allow you to go a while without chalk.0 -
At what dead lifting weight did you have to switch to using straps? My last DL workout was 255, and the grip is getting a bit tougher. My best guess is as I approach 300, I will need straps, but I am curious what other's experience has been.
Never used straps. My 1rm DL is 350lbs. I'm not doing SL 5x5 at the moment but have done 10 reps at 270lbs with no straps. You just have to work on the grip strength. Grasp the bar like you want to kill it!
^^ This... don't use straps.0 -
chalk works better than straps for me.0
-
Hey all,
I just started on SL 5x5 today, and really enjoyed that first workout. However, I'm not confident that my squatting form is that good. Is there any chance that I could post a video when I next go to gym and people could give me some pointers on what I could do to improve my form?
Thanks
Steven0 -
Hey all,
I just started on SL 5x5 today, and really enjoyed that first workout. However, I'm not confident that my squatting form is that good. Is there any chance that I could post a video when I next go to gym and people could give me some pointers on what I could do to improve my form?
Thanks
Steven
Don't know if you can post a video or not here but if you can go for it. Also, go to YouTube and look-up (I believe this is what it's called), "So You Think You Can Squat." Either that search for Dave Tate and Back Squat, you'll find something on form. Him and his group are very good at teach form for the bench, deadlift, and squat.
Edit: Here it is,
http://www.youtube.com/watch?v=EkF9QD7oCIA 0 -
Started my second wave of Wendler's 5/3/1 this morning. Loving this program. Got 11 reps on my last set of 5 on the bench.0
-
Started my second wave of Wendler's 5/3/1 this morning. Loving this program. Got 11 reps on my last set of 5 on the bench.
That's cool, how's your shoulder holding up?0 -
Started my second wave of Wendler's 5/3/1 this morning. Loving this program. Got 11 reps on my last set of 5 on the bench.
That's cool, how's your shoulder holding up?
So far, OK. I haven't really been pushing the heavy weights yet though. Don't notice it when I bench or OHP but I do notice it on assistance work (for bench) which is currently dumbbell presses. Changed my form on OHP (closer grip and elbows tucked) and that has made a huge difference in pain level (none) and weights used (more).0 -
Hey all,
I just started on SL 5x5 today, and really enjoyed that first workout. However, I'm not confident that my squatting form is that good. Is there any chance that I could post a video when I next go to gym and people could give me some pointers on what I could do to improve my form?
Thanks
Steven
Don't know if you can post a video or not here but if you can go for it. Also, go to YouTube and look-up (I believe this is what it's called), "So You Think You Can Squat." Either that search for Dave Tate and Back Squat, you'll find something on form. Him and his group are very good at teach form for the bench, deadlift, and squat.
Edit: Here it is,http://www.youtube.com/watch?v=EkF9QD7oCIA
Great, thanks very much0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.2K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 421 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 23 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions